Magnesium is an essential macronutrient that plays a key role in many body processes, including muscle, nerve, and bone health, and even mood. However, many people are unable to get enough of it from their diet.
Studies suggest eating a variety of magnesium-rich foods can help you maintain proper magnesium levels and support heart, bone, and digestive health. Studies show that less than half of adults in the United States meet daily magnesium intake recommendations, as per Health.
Here 11 vegetables that are rich in magnesium:
- Spinach: One cup of cooked spinach covers 37% of your daily magnesium needs. Spinach is also high in folate, iron, and calcium and provides a number of antioxidants.
- Swiss Chard: Swiss chard is a leafy green high in magnesium. One cup of cooked Swiss chard packs 36% of the magnesium DV.
- Edamame: One cup of cooked edamame provides 24% of the magnesium DV and 18.5 grams of plant-based protein.
- Acorn Squash: One cooked cup provides 21% of the magnesium DV. Acorn squash is also rich in vitamin A, vitamin C, B vitamins, potassium, and fiber.
- Artichoke: One cup of cooked artichokes covers 17% of your daily magnesium needs. Artichokes are also high in fiber, vitamins C and K, and potassium.
- Lentils: One cup of cooked lentils provides 17% of the DV for magnesium. Like edamame, lentils are also an excellent plant-based protein and fiber-rich source.
- Green Peas: Peas are a good source of magnesium, providing 15% of the DV per cooked cup. They’re also high in protein, fiber, vitamin C, iron, and folate, a B vitamin.
- Parsnips: Parsnips are high in fiber and several vitamins and minerals. One cup of cooked parsnips covers 11% of the DV for magnesium and 20% of the DV for fiber.
- Kale: Kale is a highly nutritious cruciferous vegetable. One cup of cooked kale covers 11% of the magnesium DV and also provides a source of fiber, calcium, iron, and vitamin A.
- Beets: One cup of cooked beets contains 9% of the magnesium DV.
- Broccoli: Broccoli contains a number of essential nutrients, including magnesium.